Name: Playbook - Victor Rodriguez - Weeks 5&6 Day 4
Uploaded: 2022-05-02T02:07:59.533Z
Duration: 45 min
Description: Weeks 5&6 Day 4

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

Dumbbell close grip press

- Squeeze your biceps at the top
- Keep your core tight

Standing rope curl

- With the outside arm, cable across the front your body in between the legs
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position 
- Complete desired reps then repeat on the opposite side

Cable leaning single arm lateral raise

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Body weight superset

Weeks 5&6 Day 4

Phillip

Left me with a wicked pump bro😮‍💨 11/10

Weeks 5&6 Day 4

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